Free While Constrained: Side-Bent, Stepping Down (Patrons)
Mostly back-lying, some front-lying. Enjoy the rich internal reconfigurations and freedoms that are prompted as you learn how to use your legs and pelvis with ease while your head, spine, ribs, and shoulders are constrained in a gentle side-bent position. Themes of skeletal support and sensing your primary spinal bias are also touched on. The bias is discussed briefly after the lesson.
Before you begin read this for practical tips and your responsibilities, and check out Comfort & Configuration below.
Recorded live in a Feldenkrais Awareness Through Movement (ATM) class, this lesson is copyright Nick Strauss-Klein, for personal use only.
Study tip: Wear loose, comfortable clothes that are warm enough for quiet movement. Remove or avoid anything restrictive like belts or glasses.
Study tip: Complete one movement before beginning the next. You’ll improve faster if there’s enough time between movements that you feel fully at rest.
Tech tip: On mobile or tablet? Once you start playing the audio, your device’s native playback controls should work well.
Study tip: If you can’t find a comfortable way to do the initial movements or configuration of a lesson, it’s ok to skip it for now and go on to another lesson.
Study tip: Many instructions are repeated. If you get a little lost, rest and listen. You’ll often find your way. Or use the rewind button on the page or your mobile device.
Study tip: Directions are always relative to your body. For example, if you’re lying on your back “up” is toward your head, and “forward” is toward the ceiling.
LESSS is more: Light, Easy, Small, Slow, & Smooth movements will ease pains and improve your underlying neuromuscular habits faster than any other kind of movement, no matter who you are or what your training is!
Study tip: Comfort first! Carpeted floors usually work well, but it’s great to have an extra mat or blanket nearby in case you need a softer surface in some configurations.
Study tip: If you’re really enjoying a movement and want to explore longer, or you just need a break for a while, pause the recording!
Got a question for Nick, or a thought about this lesson?
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